Tag: Glute workout

Boss workouts: Fat Shredding Plyo

On By Bikini Competitor TracyHIn At home workouts, Bikini competitor secrets, Booty workouts, Boss workouts, Gym time

Plyometrics: What kind of fresh hell is this!?

Plyo has great benefits. It’s good for your heart, it builds lean, sexy muscle.
I for sure use it for prep!
This series is pretty freaking tough.
Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of wide tuck jumps.
Tuck jumps are the hardest for me.
I also did a variation with a box jump instead of the tuck jumps. There is no other fire. You have to push.

So get to it and let’s see those glutes!

Jane Fonda’s are back

On By Bikini Competitor TracyHIn Booty workouts, Boss workouts
JANE!
JANE!

Christmas 1981 I got this book, leg warmers and a matching leotard from my mama.
My career began! I found my calling!

Jane Fonda workouts had lots of leg lifts and lots and lots of repetitions!
Did you know that she was on the right track?  Her moves do recruit the glutes.
These moves do have merit! If you don’t believe me, check out my favorite Glute Guy,
Bret Contreras’s research on the subject!

My video today is a very basic Jane Fonda series. This can be a good warm up too.
Be sure your hips stay stacked up and you don’t roll backwards. Keep your core super tight!

My favorite, end of the week burners are to add fire bands to your legs for resistance. If you travel
you must carry your band! You can really work those glutes!

Leotard is not required with this series!

straight leg lift toe pointed 10
straight leg lift toe flexed 10
straight leg lift leg in front of you 10
diamond clam 10
regular clam 10

Best Glute Blaster

On By Bikini Competitor TracyHIn Bikini Contest Prep, Booty workouts, Boss workouts, Bride workouts, Gym time, Health and fitness information, Motivation

Gym time! I used my heavy duty giant rubber band from Dick’s Sporting goods for this one.   You can hook your band around the dead lift bars in the cage or squat rack at your gym.  Grab a bench and start thrusting.

Stay in your heels and pull your toes up to really keep the work in the glutes.

The red band is a Slingshot. This red one is the mega tight one which really activates your glutes the second you put it above your knees. It’s almost unbearable.

The goal with this burnout is to stay up and squeezing with the the lifts. I don’t want any bit of this work to be done with my back, or calves or whatever. It’s sheer will to keep pulsing for as long as you can.  Challenge and change tempos. Squeeze, holds, fast pulses and keep your knees from caving!  Glutes are screaming!

xoxo

Ps.  Tank is VSX studio Tank. Pants are from Capezio. 🙂

 

Deep Six glute workout

On By Bikini Competitor TracyHIn Bikini Contest Prep, Booty workouts, Boss workouts, Gym time
No half repping.
No half repping.

Certain workout days for me require industrial motivation.
I’m typically a booty shaking music girl until this type of leg day.
I did not take any pics because I was pukey. This is not a straight glamour workout.  Rob stood next to me for every rep.
He just kept saying “Nashville”, “hardware”, “gains”, “Bentonville”, TWalk.  Focus much?  I went as heavy as humanly possible. I WISH I was eating all the food right now but cutting macros, even though they are still awesome, make me slow and weaker.

Today’s workout is
DEEP SIX
The object of this leg workout  is to go Ass to Grass deep  and pause in my reps.
I dropped my weight way back. Back squatted only 60 pounds x 130 ATG slow as molasses reps.
Deads I did 60 reps at 95 pounds.
The rest I did until my glutes bled.

This is the gym version.
DEEP SIX
10×10 back squats (deep and hold at the bottom)
6×10 Sumo deads
10×10 feet together &up high  leg press (70 reps full ROM) 30 reps with staggers at the bottom of the lift.
3×20 heavy barbell glute bridges (shoulders on floor)
4×15 hammie curls
3×10 back squats (yep) raise your weights and kill it.

Here’s the leg press moves, if you didn’t get it last time!

Little MM for you, if you are so motivated. I’m obsessed with this song.

Gorgeous workout:

On By Bikini Competitor TracyHIn At home workouts, Bikini Contest Prep, Boss workouts, Health and fitness information

gorgeous

This workout will give you a full body workout, meta to amp your calories. So pick up some
heavy weights if you have them, and rock this.  You will do each block of two moves, 3 times.
Rest when you need to but push! As always, core tight, chest up and push hard!

1. 12 DB overhead presses
25 Box step ups each side

2. 12 lateral raises
25 low lateral skaters

3. 12 cross body curls (biceps)

Sumo jump squats 25

4. 12 Back Flyes
25 Jack knives

5.   12 Tricep kick backs
25 side to side squats (weighted)

6. 12 diamond pushups (On your knees, hand make a diamond under your chest. Pushup, elbows back wall (tricep work)
25 clock lunges (12 per side)

7. 12 plank Knee to elbow
25 Mt.Climber Sprints

8. 25 single leg glute bridges (use a band above your knees if you have one)
25 bicycle abs.

Treadmill booty work

On By Bikini Competitor TracyHIn Booty workouts, Boss workouts

This is a treadmill workout that really hits the glutes hard.
I like doing this as a ‘fat burn’ which means I keep my heart rate in the low, fat burning
end of my heart rate zone.

How: Incline 15
Speed Slow. (lol … I think this is 1.5 or so. )

I do side stepping for 30-60 seconds.
Facing backwards, stay low in your chair. We say “booty in the back seat, chest on the dashboard”.
As you walk backwards press through the heel! This is a good reason to do this slow. Fast.. no way.

In the front position I do a lunge plus back leg lift.

Of course, you must exercise caution when doing this workout.
I hope you try it!

Killer Booty Workout

On By Bikini Competitor TracyHIn Bikini Contest Prep

Today is my finisher leg day. I do two heavy leg days a week and 1 extra credit day to finish my work. I started my actual set with the leg press machine. I did 4 sets of 10 reps at 320, then 4/10 in sumo stance with the same weight. I had to unload down to the sled, which is 50 pounds for my finisher moves. This Butt blaster is one I do to burn out. I like to turn my foot to reach different angles. You have to really push through the heel to get into the glutes and hammies. I felt this all over. My quads were screaming too. I have one leg that is seriously weaker than the other due to an old injury. Fifty pounds is super light on one leg and really rough on the weak one. Gotta push through. Today I also did light hack squats, super sets of lighter squats plus hamstring curls and 20 minutes of slow stepping on the step mill, speed 1 in a seated position. There it is. Rest is on the agenda next!